Rethinking Protein and Plant-Based Health with Dr Matt Nagra

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This week on the podcast, Mikki speaks to Dr Matt Nagra, a naturopathic doctor and researcher known for his evidence-based perspective on nutrition, with a particular focus on plant-based diets and chronic disease.

In this episode, the conversation tackles one of the most debated topics in nutrition right now: protein. Matt helps unpack why protein has become such a focal point, how to interpret the current evidence, and what outcomes actually matter when we’re talking about intake and health. They explore the long-standing protein RDA and what it was designed to represent.

The discussion then moves into protein quality, addressing common claims around plant versus animal protein, and why mechanistic research doesn’t always align with long-term health outcomes. Matt also provides important context around dietary patterns and chronic disease risk, helping to separate the role of protein itself from the broader way people eat.

They finish with a dive into choline, covering its role in the body, how it interacts with other nutrients like folate and betaine, and what this means for people following predominantly plant-based diets.

It’s a thoughtful, nuanced conversation that cuts through the noise and brings clarity to some of the biggest questions in modern nutrition.

Dr Matt Nagra is a naturopathic doctor who graduated from the Boucher Institute after completing a Bachelor of Science in Microbiology at the University of Victoria. He holds additional board certifications in prescriptive authority, immunisations, advanced injection therapies, intravenous therapies, and acupuncture. Using an evidence-based approach, he creates individualised treatment protocols tailored to each patient’s health goals and lifestyle.

He has a particular passion for plant-based and vegan nutrition, physical medicine, and chronic disease treatment. With additional training in nutrition, he holds a Plant-Based Nutrition Certification from Cornell University and the T. Colin Campbell Center for Nutrition Studies, where he has also authored multiple articles. His work aims to support individuals in thriving on plant-based diets, while bridging the gap between lifestyle-based interventions and medical care.

Choline paper: https://www.academia.edu/3067-1345/2/4/10.20935/AcadNutr8085

Instagram: @dr.matthewnagra

Dr. Nagra’s website

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